Pool
“Cho To-Go”
5 Minute AMRAP:
40/30 Calorie Row
20 Box Jump Overs (24/20
AMRAP “Macho Man” (135/95)
5-minute rest
5 Minute AMRAP:
30/21 Calorie Row
15 Box Jumps (24/20
AMRAP “Macho Man” (155/105)
5-minute rest
5 Minute AMRAP:
20/15 Calorie Row
10 Box Jump Overs (24/20)
AMRAP “Macho Man” (185/135)
***Macho Man = 3 Power Cleans + 3 Front Squats + 3 Push Jerks
Holman & Wes
Jackie
“Blazin Nails”
Every 3 Minutes for 7 Rounds:
Double Unders
20 Toes to Bar
Box Brief:
Weightlifting Clinic is on Saturday at 11 am. There are only 12 spots left, so sign up fast. The cost is $20 (paid to Ricky).
Foster
Phil
“Pump Up the Jam”
7 Rounds Not for Time:
3 Heavy Bench Press
3 Legless Rope Climbs
Box Brief:
Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky).
Pat
Sam D.
“Hello Darkness”
5 Rounds:
400 Meter Run
30 Kettlebell Swings (53/36)
15 Burpees
Box Brief:
Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky).
Taylor & Kira
Joel
Thruster
Heavy Set of 3
“Fran”
21 – 15 – 9
Thrusters (95/65)
Pull-ups
Box Brief:
Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky).
Courtney & Sam
Diana
1 Power Snatch + 3 Overhead Squats
Build to a Heavy Complex
Top Shelf
15 Minute AMRAP:
21 Wall Balls (20/14)
12 Power Snatch (95/65)
15 Chest to Bar Pull-ups
12 Overhead Squats (95/65)
Ron
Natalee
On to The Next One
10 Rounds:
20 Sit-ups
15 Push-ups
10 Slam Balls (35/25)
Box Brief:
Today is Bring A Friend Day!
Throwback Thursday:
Back in 2016 during “No Shave November” several of our guys took on the challenge. This is a picture we would rather forget.
“Cardi-B”
5, 4-Minute AMRAPs:
30/20 Calorie Row
20/15 Calorie Bike or 15 Burpees
Max 10m Shuttle Runs
4-minute rest
Tomorrow’s Forecast:
Thursday’s workout calls for sit-ups, push-ups and slam balls.
Box Brief:
Bring A Friend Day is on Thursday.
Recovery of the Week:
CrossFit HQ trainer Pat Sherwood says nutrition isn’t an either/or aspect of training.
“It’s not quality or quantity. It can and it should be both.”
